Salt Free Seasonings

by | Apr 21, 2016 | Cooking Tips, Diet, Food

Salt

 

 

 

 

 

 

Salt is in a lot of our foods and most commonly found in packaged, processed foods.  Limiting your salt or sodium intake can help prevent the buildup of extra water in your body and this can be beneficial for high blood pressure, heart failure, kidney disease, or other conditions that result in fluid retention. It is recommended to keep your sodium intake between 1500-2300 mg/day. 1/4 teaspoon of salt has about 600 mg sodium, so it doesn’t take much to get to that recommendation, which is why being more aware of your salt intake and choosing salt-free seasonings is beneficial for your health!  You can use Mrs.Dash or No Salt to add flavor, but herbs are especially useful to add flavor without adding salt. If you aren’t familiar with working with herbs, you can use the chart below to select an appropriate herb for your food selection. Give these a try!

Food

Herbs to try
Eggs Basil, dill weed (leaves), garlic, parsley
Fish Chervil, dill, fennel, garlic, basil, bay leaf (crumbled), French tarragon, lemon thyme, parsley
Poultry Garlic, oregano, rosemary, savory, Lovage, marjoram, sage
Beef Bay, chives, cloves, cumin, garlic, hot pepper, marjoram, rosemary, savory
Lamb Garlic, marjoram, oregano, rosemary, thyme (try making little slits in the lamb to be roasted and insert herbs)
Pork Coriander, cumin, garlic, ginger, hot pepper, pepper sage, savory, thyme
Cheese Basil, chervil, chives, curry, dill, fennel, garlic, chives, marjoram, oregano, parsley, sage, thyme
Soups Bay, chervil, French tarragon, marjoram, parsley, savory, rosemary
Salad Basil, borage, burnet, chives, lovage, parsley, French tarragon, garlic. Herb vinegars are great on salad for extra flavor.
Tomato Sauce Basil, bay leaf, marjoram, oregano, parsley, celery leaves, cloves
Fruit Anise, cinnamon, coriander, cloves, ginger, lemon verbena, mint, rose geranium, sweet cicely
Bread Caraway, marjoram, oregano, poppy seed, rosemary, thyme
Vegetables Basil, burnet, chervil, chives, dill, French tarragon, marjoram, mint, parsley, pepper, thyme, savory
Italian Blend Basil, marjoram, oregano, rosemary, sage, savory, thyme
Barbecue Blend Cumin, garlic, hot pepper, oregano

Herb Blends to Replace Salt

  
Saltless Surprise 2 teaspoons garlic powder and 1 teaspoon each of basil, oregano, and powdered lemon rind (or dehydrated lemon juice). Put ingredients into a blender and mix well. Store in glass container, label and add dry rice to prevent caking.
Spicy Saltless seasoning 1 teaspoon each of cloves, pepper, and coriander seed (crushed), 2 teaspoons paprika, and 1 tablespoon rosemary. Mix ingredients in a blender. Store in airtight container.

Grilling Season is Here!

by | Apr 14, 2016 | Cooking Tips, Diet, Food, Weight Management

 

grill

 

 

 

 

These nice warm temps have officially welcomed grilling season! Grilling is a great way to change up cooking techniques and try new flavors after a cold winter season. Spice up any cookout by adding fruits and vegetables to the menu. Beyond the benefits of adding color, variety and flavor, fruits and vegetables can also add a variety of vitamins and nutrients. Keep in mind the Dietary Guidelines for Americans recommend to fill half of your plate with fruits and vegetables at each meal.

Kabobs are a great item to include marinated vegetables like red or yellow peppers, mushrooms, eggplant, cheery tomatoes, and onions. Simply brush your favorite vegetables with olive or canola oil and your favorite spices and grill over medium heat, turning until marked and tender.

When grilling meat, choose healthier options like lean cuts of beef, pork, chicken, or fish. Be sure to keep raw meat, poultry, and their juices separate from ready-to-eat foods avoiding cross contamination. This can be done by using separate plates, cooking utensils, and cutting boards. Frozen foods should be thawed in a refrigerator or the microwave, not on the countertop or by the grill. Also remember to use a food thermometer when cooking meat, poultry, or fish to ensure it reaches a safe minimum internal temperature, this is key to reducing risk of food poisoning. Steak should reach 145°F, hamburgers 160°F, and chicken and pork 165°F.

Vegetarian or an avid mat lover, a grilled marinated Portobello burger can be a tasty alternative. Marinate and grill mushrooms, gill sides up, over medium-low heat with the grill covered until they are marked and softened (about 15 minutes). Flip and grill until cooked through.

Not forgetting dessert, try fruit kabobs with pineapple slices, watermelon, or peach halves. Grilling on low heat until the fruit is hot and slightly golden. Serve them on top of low-fat frozen yogurt or angel food cake.

Most of all enjoy!

 

STRIVE’s Tasty Treats

by | Apr 13, 2016 | Cooking Tips, Diabetes, Diet, Food, Heart Health, Weight Management, Wellness/Health

Cucumber Salsa 2014

 

 

 

 

 

 

 

Last night’s STRIVE treats were extra tasty and healthy! Be sure to give these recipes a try!

Crisp Cucumber Salad

Ingredients:

2 c finely chopped, seeded, peeled cucumbers

1/4 c chopped red onion

1 jalepeno pepper, seeded and chopped

1 garlic clove, minced or pressed

1 1/2 tsp lemon juice

1/4 tsp ground cumin

1/2 c finely chopped and seeded tomato

2 Tbsp minced fresh parsley

4 1/2 tsp minced fresh cilantro

1/4 c low fat Greek yogurt

1 1/2 tsp lime juice

1/4 tsp seasoned salt

Baked or whole grain tortilla chips

Directions: In a small bowl, combine first seven ingredients. In another bowl, combine the yogurt, lemon juice, lime juice, cumin, and seasoned salt. Pour over cucumber mixture and toss gently to coat. Serve immediately with whole grain chips or crackers.

Spinach & Feta Dip

 

 

 

 

 

 

Creamy Feta-Spinach Dip (pictured above)

8 oz fat free yogurt

3/4 cup crumbled feta cheese

2 oz reduced fat cream cheese, cubed

1/4 cup reduced fat sour cream

1 garlic clove, minced

1 1/2 cups finely chopped fresh spinach

1 tsp dill weed

1/8 tsp pepper

Fresh veggies, pretzels, or sliced bread

  1. Line a strainer with a coffee filter; place over bowl. Place yogurt in prepared strainer; cover yogurt with coffee filter. Refrigerate for 2 hours or until yogurt has thickened to the consistency of whipped cream.
  2. Transfer yogurt to a food processor (discard liquid from bowl). Add the feta cheese, cream cheese, sour cream, and garlic; cover and process until smooth.
  3. Transfer to a small bowl. Stir in spinach, dill, and pepper. Cover and refrigerate until chilled. Serve with vegetables or bread.

Enjoy!

 

Easter Egg Food Safety

by | Mar 24, 2016 | Cooking Tips, Holidays

eggs

 

 

 

 

 

With the Easter Holiday and Celebration just a few days away, many of you have your eggs hard boiled and ready to be painted…or many of you already have them painted! As Sunday comes and goes, you may wonder what to do with those eggs. Here are some tips for you to practice proper egg safety:

  • Not sure how to boil an egg? Place the eggs in a saucepan and cover with water. Bring to a boil with the lid on, then turn off the heat. Let the eggs sit in water for 15 min. Remove eggs and place in a bowl of ice cold water to cool.
  • Eggs should be used within 3 weeks of the sell by date. Be sure to store them in the fridge at a temp less than 40 degrees F.
  • Hard boiled eggs spoil faster than fresh eggs as the protective coating is washed away, making them more susceptible to bacteria. Hard boiled eggs must be refrigerated within 2 hours of cooking.
  • If you want to eat the hard boiled eggs after the holiday, you must store them in the refrigerator. Throw away any eggs that are cracked, dirty, or have been out of the fridge for more than 2 hours. If you are going to use the leftover cooked eggs, it is recommended to use them within one week to prevent food poisoning. To help you do this, you could make two batches- one to display and one for eating.
  • Ever wonder what the green ring on a hard boiled yolk is? It’s a result of overcooking the eggs and is caused by sulfur and iron compounds in the egg reacting to the surface of the yolk. The green color may also be a result of a large amount of iron in the water used to cook with. It may look funny, but it is safe to eat.

Happy Easter!

-Kelsey

Celebrate National Nutrition Month!

by | Mar 3, 2016 | Cooking Tips, Diet, Food, Weight Management, Wellness/Health

fruit&veg

 

 

 

 

 

March is National Nutrition Month! National Nutrition month is an annual event that reinforces the importance of developing healthy and balanced eating and activity habits. “The theme for 2016 is “Savor the Flavor of Eating Right,” which encourages everyone to take time to enjoy food traditions and appreciate the pleasures, great flavors and social experiences food can add to our lives. How, when, why and where we eat are just as important as what we eat. Develop a mindful eating pattern that includes nutritious and flavorful foods — that’s the best way to savor the flavor of eating right!”  [http://www.eatright.org/resource/food/resources/national-nutrition-month/national-nutrition-month]

Fruits and vegetables are a great way to promote health and wellness while preventing disease. You all know this, but the doing it part, ie-eating 5 servings/day is typically missed and the majority are falling short in this area. To celebrate national nutrition month, I have included 20 ways to add fruits and veggies to your diet. This is something we all have to work at, including myself, so pick a few of these suggestions and give them a try! Strive to get 5/day along with a balanced intake of lean meats, whole grains, low fat dairy, and healthy fats. Balance, portion control, and moderation are keys to a healthy and successful diet!

1. Variety abounds when using vegetables as pizza topping. Try broccoli, spinach, green peppers, tomatoes, mushrooms and zucchini.
2. Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.
3. Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla.
4. Try crunchy vegetables instead of chips with your favorite low-fat salad dressing for dipping.
5. Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.
6. Add color to salads with baby carrots, grape tomatoes, spinach leaves or mandarin oranges.*
7. Keep cut vegetables handy for mid-afternoon snacks, side dishes, lunch box additions or a quick nibble while waiting for dinner. Ready-to-eat favorites: red, green or yellow peppers, broccoli or cauliflower florets, carrots, celery sticks, cucumbers, snap peas or whole radishes.
8. Place colorful fruit where everyone can easily grab something for a snack-on-the-run. Keep a bowl of fresh, just ripe whole fruit in the center of your kitchen or dining table.
9. Get saucy with fruit. Puree apples, berries, peaches or pears in a blender for a thick, sweet sauce on grilled or broiled seafood or poultry, or on pancakes, French toast or waffles.
10. Stuff an omelet with vegetables. Turn any omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes or onions with low-fat sharp cheddar cheese.
11. “Sandwich” in fruits and vegetables. Add pizzazz to sandwiches with sliced pineapple, apple, peppers, cucumber and tomato as fillings.
12. Wake up to fruit. Make a habit of adding fruit to your morning oatmeal, ready-to-eat cereal, yogurt or toaster waffle.
13. Top a baked potato with beans and salsa or broccoli and low-fat cheese.
14. Microwave a cup of vegetable soup as a snack or with a sandwich for lunch.
15. Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots to lasagna, meat loaf, mashed potatoes, pasta sauce and rice dishes.
16. Make fruit your dessert: Slice a banana lengthwise and top with a scoop of low-fat frozen yogurt. Sprinkle with a tablespoon of chopped nuts.

17. Stock your freezer with frozen vegetables to steam or stir-fry for a quick side dish.
18. Make your main dish a salad of dark, leafy greens and other colorful vegetables. Add chickpeas or edamame (fresh soybeans). Top with low-fat dressing.*
19. Fruit on the grill: Make kabobs with pineapple, peaches and banana. Grill on low heat until fruit is hot and slightly golden.
20. Dip: Whole wheat pita wedges in hummus, baked tortilla chips in salsa, strawberries or apple slices in low-fat yogurt, or graham crackers in applesauce.

http://www.eatright.org/nnm/handoutsandtipsheets/#.UyHnjs47Bw0

-Kelsey Raml, MS, RD, LN

Eating out on Fish Fridays

by | Feb 18, 2016 | Cooking Tips, Diet, Food, Weight Management

Salmon

 

 

 

 

 

 

Last year during Lent, I posted a comparison chart for fish selections at fast food restaurants and since Lent is underway again, I thought it would be beneficial to repost!   Many of you are eating more fish right now than you ever do due to the Lenten season. All of the fish sandwiches you get at fast food restaurants are breaded and fried, but how to do know what’s better than others? I did a little research for you to help you make better choices. When you look at the chart below, please take note of the calories, total fat, saturated fat, trans fat (the only place that has trans fat is Culvers), sodium (recommended to stay below 2400mg/day), and cholesterol (recommended to stay below 300mg/day). The carbohydrates are coming from the bun and a little from the breading and can easily be dropped by taking off half of your bun. Other important things to note is that holding the tarter sauce can save you about 100 calories and 5-10g of fat. Another healthy choice would be to get a side salad, instead of fries with the sandwich. The best choices are the McDonalds Filet of Fish, no tarter sauce or Taco John’s Fish Taco, no sauce. Even better than eating out, would be to make your fish at home like my picture of grilled shrimp above. Choose healthy cooking methods such as baking, broiling, or grilling…try to avoid frying and incorporate some great vegetables with your fish for a well-balanced meal!

-Kelsey

Nutrient Comparison

References: restaurant’s websites, calorieking.com, and myfitnesspal.com.

Nutrition Facts
Food Item Calories Total Fat Sat. Fat Trans Fat Cholesterol Sodium Total Carbs Fiber Sugar Protein
McDonalds Filet of Fish 380 18g 3.5g 0 40mg 610mg 39g 2g 5g 16g
*McDonalds Filet of Fish-No Tarter 290 9g 2g 0 30mg 530mg 38g 1g 5g 15g
Burger King Fish Sandwich 590 31g 5g 0 45mg 1480mg 57g 3g 8g 21g
Burger King Fish Sandwich-No Tarter 410 12g 2g 0 30mg 1240mg 53g 3g 6g 21g
*Taco Johns Fish Taco 280 14g 4.5g 0 35mg 1160mg 29g 2g 3g 10g
Arby’s Fish Sandwich 570 25g 4g 0 45mg 1010mg 64g 2g 9g 21g
Arby’s Fish Sandwich-No Tarter 450 15g 2.5g 0 35mg 730mg 59g 2g 6g 21g
Culvers Cod Filet 663 40g 7g 1g 76mg 979mg 47g 1g 5g 31g
Culvers Cod Filet-No Tarter
553 27g 5g 1g 58mg 877mg 46g 1g 5g 31g
Culvers 3 piece Cod Dinner 1929 132g 22g 2g 196mg 2444mg 108g 8g 18g 75g
Culvers 3 piece Cod Dinner-No Tarter 1553 96g 16g 2g 148mg 2172mg 106g 8g 18g 75g